DATE: 2021-08-20
AO: Patriot
Q: Booking
PAX: Sunshine, Spokes
FNGs: None
COUNT: 3
WARMUP: SSH, Windmills, Arm circles, imperial walkers, willie may hayes, cherry pickers THE THANG: Mosey around the track to goal line.
While 1 PAX ran from one goal line to the other, the other PAX did the following, then they switched to get to a progressive count of: Round 1:
100 merkins
200 body weight
Round 2:
100 burpees
200 forward lunges
Round 3: (Run to the 50 yard line)
50 big boy situps
50 forward/ back hops
MARY: flutter kicks, LBC, quad stretching
ANNOUNCEMENTS: 9/11 stair climb coming up
COT: Q thanked group here for their support during his first Q.
F3 The Capital 